Testosterone: is it really the fountain of youth?

            

     We all want to feel and look younger.  So how do we do it?  Where do we start? There are a lot of options and information out there which can be pretty overwhelming if you don’t know how to sift through it.  The truth is, there really no “fountain of youth” or any way to truly reverse aging, but we can definitely improve our health and sense of well being while we age.  Testosterone has received a lot of attention lately and is being advertised as a way to feel younger or “regain” our youth.  This is, in large part, due to the rise in the use of hormone replacement therapy (HRT) treatment for both men and women.

            HRT clinics are popping up everywhere.  What do I think of HRT? Glad you asked, well I think it is great if used appropriately.  Like anything that can temp us, I encourage anyone who is considering HRT to exhaust all avenues first before going that route.  One of the downsides from HRT is that long term use of exogenous hormones will cause the body to stop production for long periods of time and, in many cases, permanently.  But, with the guidance of a doctor, these side effects can be diminished or even avoided and allow one to enjoy improvements in energy, performance, memory and overall improvements in health.  Doc’s will usually have folks “cycle” treatments to avoid this.

            Long story longer, is that we all…even women…need testosterone to develop muscle, repair tissue, for normal brain function, and maintain health and, unfortunately, as we age, it diminishes.  Wait!!! There is hope.  First we have to understand a little more about what testosterone is and what it does. 

            Let’s start with what testosterone (T) is.  It is a hormone, like all other hormones, that sends signals to various processes in the body.  The signal to build muscle is probably what most folks associate T with.  When we think of what happens when people use T or abuse it that is, we often think of bodybuilders with overly excessive muscle development (is there such a thing?).   

T actually does much more than that.  Some of the other things that it does, besides building muscle, are:

• Improve immune function
• Improve brain function
• Improve joint health
• Accelerates fat loss
• Improve confidence
• Improve libido
• Combat depression
• Improve skin health
• Improve overall sense of well being

            Basically it keeps us youthful.  Not too shabby huh?  Again, I want to stress, T essentially performs the same function in both men and women and are needed by both, just in much lower levels in women.  The problem is once we hit our 30’s it begins to decline but there are things we can do to help.  If you have already made the decision to go the HRT route, make sure you get a good doctor that can explain other issues that need to be addressed, such the total T/free T ratio, SHBG’s, estrogen increases/decreases, possible impact on the HPTA, cortisol management and any potential side effects.  If you are considering HRT or want to keep your testosterone levels up naturally, there are some options to consider beforehand.  

            There are literally hundreds of supplements out there that claim to boost T levels but unfortunately 99% are not supported by any studies and are a waste of money.  Although, there are a few supplements that show some promise, which are listed below.

Before we get into the supplements, here are some things we can do first to help elevate testosterone levels:

1. Reduce Cortisol!!! Law enforcement folks listen up!! Cortisol suppresses T and the more stressed out we are, and the more energy drinks we consume, the lower our T levels will be.  So manage stress, reduce stimulants and get some dang sleep!!!!
2. Strength training.  High intensity strength training is one of the best natural ways to signal our body to release testosterone.  High intensity interval training, like interval sprints or MetCon training, is another effective option, but remember to allow time off for recovery.
3. Avoid overtraining.  This is one of the biggest challenges for advanced athletes.  The mindset is usually “I have hit a plateau so I guess I gotta train harder.”  This is absolutely WRONG! Allow time for recovery…and again…get some dang sleep!!!
4. Eat a healthy diet.  I am a big fan of a Paleo-ish type diet with plenty of protein from quality sources, lots of healthy fats and plenty of veggies and fruit. Avoid processed foods and high sugar foods. 
5. Reduce body fat.  As adipose tissue increases so does estrogen and a class of hormones including IL-6 and adiponectin which diminish Vitamin-D and, subsequently, testosterone production. 
6. Did I mention to get some dang sleep!!!

Now onto supplements, here are a few that are promising:

1. D-Apartic Acid   This is an amino acid that aids in the production/stimulation of T production.
2. Vitamin D Yes, getting some sun is good for your T levels!
3. Zinc  This can be taken by itself or, preferably, with magnesium as a ZMA combo supplement.
4. DHEA  This is a hormone precursor that shows a lot of promise and also has shown to improve memory.  The production of DHEA diminishes with age and should be taken in “cycles” with an “off” period.

Here are some supplements worth looking at:

1. Tribulus terrestris
2. DIM  This is an herbal supplement that may aid in freeing bound T.
3. BCAA’s  Branched chain amino acids may also aid in T production.
4. Maca  A root from South America that may increase T levels

            So, in summary, as we age our T goes down unless we do something about it.  If we want to feel good, keep our muscle mass and have a better sense of well being, we all need testosterone.   If HRT is the choice, find a good doctor that can explain everything to you and does extensive lab work first.  If you start HRT, don’t expect to look like a body builder.  It is likely that you will gain some muscle, but to look like a body builder it takes very large doses of T unless you are gifted with great genetics.  Otherwise, try reducing stress, starting a strength program for a while with some occasional high intensity interval work, get plenty of sleep and recovery, eat a healthy diet with plenty of protein, good fats and no processed foods, get some sun and try a few supplements. 

            Although T may not be a “fountain of youth”, it is, however, a step in the right direction of improving the quality of life...ok, who am I kidding, its pretty dang close.   Remember, both men and women need a hormonal balance that requires the right amount of T and maintaining those levels is just another way we can maintain our health, performance and happiness.  So until next time, get some sprints in and pick up something heavy!